Eat This, Not That – Low Oxalate Edition with Guest Author Sally K. Norton

When I read the opening lines of this article, I knew I had to share it with you! Especially for women in the midlife age group or experiencing peri or post-menopause, this one is for you!

I was very curious as I did not know anything about Oxalates so I reached out to the author to see if she would share some insight on this very important topic. The result is a wonderful list of “Eat This, Not That” to help our bodies feel and work the way they should!

I will also share her book information below. Worth the read!

EAT THIS (NOT THAT) LOW-OXALATE EDITION

By Sally K. Norton, MPH
Author of “Toxic Superfoods”

‘Do you have inflammation? Fatigue? Joint Pain? Urinary problems?

You may be eating too many oxalates!

Oxalic acid is an organic compound found in many foods and it has been linked to numerous mental and physical health issues. (Oxalates can interfere with your body’s natural healing and repair mechanism and increase the risk of other chronic health problems.)

But more on the science later…here is my story:

I had to learn about oxalates the hard way: through personal experience. My eventual enlightenment came after decades of striving for good health and painfully missing the mark.

*Despite* my decades of enthusiastic devotion to healthy eating, I just didn’t feel right. I was beyond exhausted—unable to read with comprehension, unable to work. A high-tech sleep study showed that I was waking up 29 times every hour. Medications did nothing to improve the situation. I was stuck, and no one could help.

Yet, once I consistently shunned my go-to high-oxalate foods (for me, mainly sweet potatoes and chard), multiple personal miracles unfolded. Low-oxalate eating improved my pain, sleep, energy, concentration, and mood.

And I’m not alone.

Many people have finally found some relief from—or even reversed—a variety of conditions as diverse as insomnia, hypothyroidism, osteopenia, chronic pain, and chronic fatigue, simply by swapping their high-oxalate foods for low-oxalate alternatives. In the long term, avoiding oxalates can potentially prevent injury, arthritis, and osteoporosis, and can slow age-related degeneration.

How could it be that a shared root cause contributes to so many diverse problems?

Oxalic acid in our meals gets into our bloodstream and interferes with electrolytes and mineral balance. They also cause oxidative stress and damage energy production in our cells.

Oxalates are especially toxic to nerves and immune cells. Too much oxalate in our bodies can cause chronic low-grade inflammation, impaired immune function, and impaired maintenance and repair in tissues. And, after years of routinely eating foods with significant levels of oxalate, body tissues become contaminated with damaging crystal deposits. Any or all of these processes can be invisible—for years—before they emerge into painful symptoms and syndromes.

We blame age for the years it takes for oxalate overload to break our body’s invisible coping efforts. An oxalate-overloaded diet (and body) is a fairly common problem but thankfully it can be fixed.

Just a few simple food swaps can make a huge difference!

Here is my go-to list:

FOR VEGGIES

EAT THIS: Asparagus (if boiled), Arugula, Romaine, Bibb, Butter, & Iceberg Lettuce, Bok Choy, Chives, Red Bell Pepper, Brussel Sprouts (if boiled), Cabbage, Capers, Cauliflower, Cilantro, Celeriac Root, Cucumber, Lacinato or Purple Kale, Mushrooms, Onion, Radish, Rutabaga, Turnips, Boiled Green Peas, Pumpkin, Winter Squash, Zucchini, Watercress, Water Chestnuts.

NOT: Swiss Chard, Spinach, Beet Greens and Beets, Okra, Sugar Snap Pea Pods, Artichoke Hearts, Yams, Sweet Potatoes, White Potato (fries, chips, etc.), Tomato Sauce, Green tomatoes, Canned tomatoes, Parsnips, Carrots, Celery, Nopal Cactus.

FOR FRUITS

EAT THIS: Gala Apple, Ripe Hass Avocado, Fresh Cranberries, Seedless Grapes, Kumquat, fresh Mango, Papaya (1⁄2 c), Fresh Plum, Cantaloupe, Watermelon, Honeydew, Lemon & Lime juice. Dates (<4), Blueberries (1⁄2 c), Olive oil.

NOT: Apricots, Unripe Avocado, Blackberries, Clementine, Elderberries, Figs, Guava, Kiwi, Olives, Anjou Pear, Lemon Zest, Plantain, Pomegranate, Prunes, Raspberries, Rhubarb, Star Fruit, Tangelo.

FOR GRAINS

EAT THIS: Coconut Flour, Cornstarch, Potato Starch (not “flour”), Rice Starch, Coconut “Wraps”, White Rice, Arborio Rice, Thai Jasmine Rice, Uncle Ben’s Minute Rice, Shirataki “Rice” or “noodles”, White Rice Spaghetti, Red Lentil Pasta, Kelp Noodles, Cellophane Noodles, Pearl Barley, Corn-on-the-cob.

NOT: Amaranth, Arrowroot, Barley Flour, Bran Cereal, Buckwheat, Green Banana Flour, Corn Grits, Whole Grain Bread, Shredded Wheat, Potato Flour, Pumpernickel, Rice Bran, Rye Bread, Teff, Quinoa, Tapioca Flour, Wheat Germ.

FOR SNACKS & TREATS

EAT THIS: Pork Rinds, Blueberry Jam, Candied Ginger (1 tsp.), Dates (1-3 per serving), Flax Crackers, Toasted Coconut Flakes, Pickles, Vanilla Ice Cream, Coconut Ice Cream—Vanilla Flavor only, White Chocolate, Whipped Cream.

NOT: Potato Chips, Sesame or Seeded Crackers, Milk or Dark Chocolate, Carob, Cocoa Powder, Brownies, Plantain Chips, Rhubarb

FINAL THOUGHTS

Remember, it’s important to go slow with these dietary changes and it’s paramount to get support from professionals if you have serious health concerns.

With just a bit of information, you’ll find it simple and inexpensive to swap out high-oxalate foods for low-oxalate foods. Many people experience prompt relief. Just try it for a few months and see what it does for you. You might be surprised how much better you feel!

Get her book information below

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Sally K. Norton, MPH holds a nutrition degree from Cornell University and a master’s degree in Public Health. Her path to becoming a leading expert on dietary oxalate includes a prior career working at major medical schools in medical education and public health research. Her book “Toxic Superfoods: How Oxalate Overload is Making You Sick-and How to Get Better” is available everywhere books are sold. For more information, visit SallyKNorton.com or follow Sally on Instagram (@sknorton) (@toxicsuperfoods_oxalate_book) and Facebook (@BeFreeToThrive).

(affiliate link)
Toxic Superfoods: How Oxalate Overload Is Making You Sick- and How to Get Better
by Sally K. Norton MPH
Publish Date: January 3, 2023
Publisher: ‎ Rodale Books
ISBN-13: ‎ 978-0593139585

AMidlifeWife

Hi! I’m Chris! Just a Midlife Wife sharing about life’s journey; screaming and kicking through it while supposedly aging gracefully…

Focusing on healthy living, low carb & keto, things I am loving right now, and life in general.

amidlifewife.com